Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add bell peppers and garlic. Cook until tender, about 5 minutes. Stir in broth and salt. Bring to a boil over high heat. Add remaining ingredients, stir and remove from heat. Cover and let stand 5 minutes or until liquid is absorbed.
Per serving: 188 kcal cal., 7gm pro., 37gm carb., 0mg chol., 87mg sodium, 1gm total fat, 0gm sat. fat, 0mg polyunsat. fat, monounsat. fat.
Chicken and Black Bean Tostizzas
1 (17.3-oz.) can large refrigerated flaky biscuits
1/2 c. thick and chunky salsa
1 c. diced cooked chicken
1 c. canned black beans (from 15-oz. can), drained
1/4 c. chopped fresh cilantro
1/4 tsp. cumin
2 green onions, chopped
1/2 c. green or red bell pepper strips (1 inch long)
6 oz. (1 1/2 c.) shredded cheddar cheese (or nonfat cheese)
1/2 c. dairy sour cream, light or fat free, garnish (if desired)
Heat oven to 350 F. Separate dough into 8 biscuits. On ungreased cookie sheets, press or roll each biscuit into 5 1/2-inch circle. In medium bowl, combine salsa, chicken, black beans, cilantro, and cumin; mix well. Spread evenly over biscuits to within 1/4-inch of edges. Top evenly with green onions, bell pepper strips and cheese.
Bake at 350 F for 20 to 24 minutes or until biscuits are golden brown and cheese is melted. To serve, garnish with sour cream.
Healthy Pecan Bread
5 c. all-purpose flour, divided
2 c. whole wheat flour
1/2 c. wheat germ
1 c. chopped pecans
2 tsp. salt
2 packages yeast (1/4 oz. each)
1 c. water
1 c. plain nonfat yogurt
1/3 c. honey
1/4 c. margarine or butter
2 eggs, at room temperature
Set aside 1 c. all-purpose flour. In large bowl, mix remaining 4 c. all-purpose flour, whole wheat flour, wheat germ, pecans, salt, and yeast. In saucepan over low heat, heat water, yogurt, honey, and margarine until very warm (125 to 130 degrees F); stir into dry mixture. Mix in eggs and only enough reserved flour to make soft dough. On lightly floured surface, knead until smooth and elastic, about 8 to 10 minutes. Cover; let rest 10 minutes.
Divide dough in half; shape each half into smooth ball. Place in two greased 8-inch round cake pans. Cover; let rise in warm place (80-85 degrees F) until doubled in size, about 1 hour and 15 minutes. Bake in preheated 375-degree oven 35-40 minutes or until golden brown. Remove from pans; cool on wire racks. Makes 2 loaves.
1 c. (1 1/2 oz.) Sonoma dried tomato halves, cut into strips
1 can (14 1/2 oz.) chicken or vegetable broth
1/2 c. water
1 lb. potatoes, peeled and cut into 3/4-inch chunks
1/2 c. sliced celery
1 can (7 or 8 oz.) yellow corn kernels, drained
1/2 c. sliced green onions
1 c. lowfat milk
1/2 tsp. dried thyme leaves
Salt and pepper, to taste
In small bowl cover tomatoes with boiling water; set aside 5 minutes. In 3-quart saucepan bring broth and water to boil. Add potatoes; return to boil. Cover and simmer about 12 minutes, just until tender. With slotted spoon remove 1 cup potatoes; set aside.
Cool contents of saucepan; pour into container of electric blender. Blend until smooth; return to saucepan. Drain and add tomatoes, reserved potatoes, then remaining ingredients, except salt and pepper. Simmer over low heat, stirring often, 10 minutes. Season with salt and pepper. Thin with a little additional water or milk, if needed.
Per Serving: 206 cal.; 2g fat; 7g pro.; 4g fiber; 44g carb.; 7mg chol.; 513mg sodium.
Lowfat Fudgy Brownies
4 oz. unsweetened chocolate
1/2 c. prune puree or prepared prune butter
3 large egg whites
1 c. sugar
1 tsp. salt
1 tsp. vanilla
1/2 c. flour
1/4 c. chopped walnuts
Preheat oven to 350 degrees. Coat an 8-inch-square baking pan with vegetable cooking spray. Cut chocolate into 1-inch pieces and place in heatproof bowl. Set over low heat in small skillet containing 1/2 inch simmering water. Stir occasionally just until chocolate is melted. Remove from heat; set aside.
In mixer bowl, combine all ingredients except flour and walnuts; beat to blend thoroughly. Mix in flour. Spread batter in prepared pan; sprinkle with walnuts. Bake about 30 minutes until springy to the touch about 2 inches around edges. Cool on rack.
Per Serving: 116 cal.; 2g pro.; 4g fat; 20g carb.; 0mg chol.; 140mg sodium; 1g fiber.
Turkey and Broccoli Stir-Fry
2 tsp. sesame seeds
2 tsp. canola oil
1 lb. turkey breast, cut in 1-inch cubes
1 clove garlic, minced
4 c. broccoli flowerets
1 medium red bell pepper, seeded and thinly sliced
3/4 c. low sodium chicken broth
2 tsp. cornstarch
1 Tbsp. water
4 tsp. butter sprinkles
1 Tbsp. lemon juice
In a large non-stick skillet, cook sesame seeds over medium heat until lightly toasted. Set aside in a small bowl. Heat oil in skillet over medium heat. Add turkey and garlic; stir-fry for 5 minutes. Remove turkey from skillet and set aside.
Add broccoli, pepper and 1/2 cup chicken broth to skillet. Cook 3 to 4 minutes, covered, until broccoli is crisp tender. Return turkey to skillet.
In a small bowl, dissolve cornstarch in water. Stir into skillet with remaining chicken broth, butter sprinkles and lemon juice. Cook 1 to 2 minutes until sauce is slightly thickened. Stir in sesame seeds. Makes four servings.
Per Serving: 197 cal.; 35g pro.; 2g carb.; 4g fat; 94 mg chol.; 126 mg sodium.
Shoestring Tuna Noodle Casserole
1/2 c. (4 oz.) refrigerated fat free egg product (equivalent to 2 eggs)
1 can (10 3/4 oz.) condensed reduced fat cream of celery soup
1/2 skim milk
1 can (4 oz.) sliced button mushrooms, drained
1/2 c. frozen green peas, slightly thawed
1 can (6 oz.) solid white tuna in spring water, drained and flaked
3 c. cooked wide egg noodles (5 oz. uncooked dry)
1 can (1 1/2 oz., about 1 c.) shoestring potato sticks
Pour egg product into small microwaveable bowl. Microwave at HIGH (100%) for 1 minute. Stir. Microwave at HIGH 45 seconds longer or until set. Cool. Cut into small pieces and set aside.
Combine condensed soup and milk in 2-quart round microwaveable casserole. Stir in mushrooms, peas, tuna, and cooked egg. Fold in cooked noodles. Microwave at HIGH for 5 minutes. Sprinkle shoestring potatoes on top. Microwave at HIGH 3 minutes longer or until thoroughly heated.
Per Serving: 227 Cal.; 16g pro.; 5g fat; 36mg Chol.; 29g Carb.; 715mg sodium.